- (50m Crawl Polo + 50m Crawl Respiration 5 tps + 25m Papillon) x 2
- (50m Brasse + 50m Crawl) x 2
- 8 x 50m Jambes, r = 10”
- 4 x 100 4N (Lent – Moyen – Vite – Très vite)
- 4 x 25m Crawl, r = 30”, allure 200m
- 4 x 50m Crawl, r = 1’, allure 200m
- 400m Crawl Pull-buoy, bien nagé
- 6 x 25m Crawl, r = 30”, allure 200m
- 2 x 50m Crawl, r = 1’, allure 200m
- 400m Crawl Pull-buoy, bien nagé
- 8 x 25m Crawl, r = 30”, allure 200m
- 400m Crawl PPE, bien nagé
- 200m Récup